Week 8 – Lower Body

Weightroom Exercise
Selection
CONOR HARRIS – CSCS, XPS, CES, CPT
Learning Objectives

1 2 3
Understand the principles Learn how to bias Appreciate the
for what skeletal different phases of gait reasoning behind the
positions/references will for a given intended proposed template for a
lead to a given intended biomechanical outcome movement progression
adaptation
 Everyone benefits from
everything done correctly

A note on The respiratory biases a

respiratory simply a lens to make
adjustments
biases/ISAs

Don't overthink it – when it

doubt, just coach it well
Compression-Based Exercise Selection For Expansion-Biased
Individuals

~90 degrees of hip flexion when possible

Pronation

•Also, cue pushing through ball of big toe

Dorsiflexion

•Elevate toes

Internal Rotation + Adduction

•Ball between the knees, band pulling leg outward, more hinge-type activities

Extension

•Posteriorly-loaded exercises (ex. SSB Squat vs Zercher Squat)

Expansion-Based Exercise Selection For Compression-Biased
Individuals

~60 OR 110+ degrees of hip flexion when possible

Supination

•Also, cue loading heels on eccentric phase of movement

Plantar Flexion

•Elevate heel(s)

External Rotation + Abduction

•Band around knees, band pulling leg inward, more squat-type activities

Flexion

•Anteriorly-loaded exercises (ex. SSB Squat vs Zercher Squat)

Basic Examples

• Wide: Heels-Elevated Barbell Zercher

Squat Squat
• Narrow: SSB Squat to 90 Degree Box

Deadlift: • Wide: Trap Bar Deadlift w/ Heels Elevated

• Narrow: Snatch Grip RDL w/ Toes Elevated
What to consider

•Joint position bias

Limb arc model •Hip + humeral flexion bias
•Reaching bias

Gravity •A-P Compression: Supine, all four

•Lateral Compression: Sidelying

References
•Early & mid stance = Heels
•Late stance & swing = Arch/big toe

Compensations •Remove the layer of compensation THEN the underlying pattern

•Underlying patterns are deeper while compensations are more superficial
Weightroom Principles

Stacked
Alternating Reaching Ribcage
over Pelvis

Unilateral
Hip Shifts
movement
POSITIONS & REFERENCES
Foot
References
Rear-foot = Early/Mid-Stance Bias
 Hamstrings
 Internal Rotators
 Adductors
 Better reference for eccentric
portion of lower body
movements
Forefoot = Late Stance Bias
 Glute max
 External Rotators
 Abductors
 Better reference for
concentric portion of lower
body movements
Pelvic References
 Forward Hip Shift: Moving pelvis over femur
 Mid-Stance
 External Rotation bias at 0-60 degrees
of hip flexion
 Internal Rotation bias at ~60-120
degrees of hip flexion
 Backward Hip Shift: Moving pelvis off femur
 Should be SUBTLE

 Early/Late Stance
 External Rotation Bias
Stances
Wide Stances:
 Less relative motion – more
femur movement
 Good starting point for
those very limited in relative
motions (outside hip width)
 Better for Wide ISAs
Narrow Stances:
 More relative motion
needed
 Progress to narrow stances
as relative motions are
regained
 Narrow ISAs will be better
off with relative more
narrow stances
Wide ISA starting point Narrow ISA starting point
(very limited relative motions) (very limited relative motions)
Unilateral vs
Bilateral Stance
Unilateral Stance:
 One foot on floor
 Biases more orientation
 Helpful for athletes &
force production
Bilateral Stance:
 Two feet on floor at all
times
 ↑ Relative motions
Load
References
Contralateral: ↑ Early/Mid
Stance Bias
 Counterbalance allows for
more heel reference
 ↑ Rotation into other hip
from top-down (thorax into
pelvis)
Ipsilateral: ↑ Mid/Late Stance
Bias
 IR (on descension and initial
push) to ER bias (coming
out of it)
 ↑ Same-side expansion
Equipment
References - Bands
 Band around both knees = Global pelvic
expansion bias from 0-60 degrees of hip
flexion, compression from 60-120
 Mid-Stance Bias: Band pulling leg
outward
Adduction reference
 Early/Late-Stance Bias: Band pulling leg
inward
 Abduction reference
 The KEY: Keep knee in line with toes
Equipment
References – Rollers &
Balls

 Great for mid-stance

bias
Reference for pelvis:
 Adduction
 Internal rotation
 Extension
Heel(s) Elevated
Reference

 Early Stance Bias

 Pushes center of mass more onto rearfoot
 ↑ Negative tibia angle relative to foot
 Better ability to move into dorsiflexion
space if limited
Front-Foot Elevated
Reference

 Early Stance Bias:

 Don’t hip shift
 Negative tibia angle in front
 Mid-Stance Bias:
 Lean on front heel
 Forward hip shift
 Vertical tibia angle
Rear-Foot Elevated
Reference

 Mid-Stance Bias:
 Forward hip shift
 Vertical tibia angle
 Heel reference
 Late-Stance Bias:
 No hip shift
 Positive tibia angle
 Forefoot reference
Early Stance Training

Best For: Eccentric/ER Mechanics

References:
Negative Tibia Heel Reference Contralateral Supination/
Angle Focus Loading Plantar Flexion
Mid-Stance Training

Best For: Compression/IR Mechanics

References:
Vertical Tibia Heel/Mid-Foot Contralateral Pronation/
Forward Hip Shift
Angle Reference Focus Loading Dorsiflexion
Late Stance Training

Best For: Concentric ER/Propulsive Activity

References:
Positive Tibia Big Toe Reference Rear Foot Supination/
Ipsilateral Loading
Angle Focus Elevated Positions Plantar Flexion
EXAMPLE PROGRESSIONS
Why you should have a movement hierarchy

Allows for easy programming with

progressions/regressions
Forces you to think critically about exercise
selection & find your "why" behind each exercise
Less guessing, more executing
LOWER BODY
Bilateral Lower Push – ER Bias

01 02 03 04
Goblet Squat DB Zercher Squat KB Front Rack Squat BB Front
60-90 Degree Box Heels Elevated Heels Elevated Squat/Zercher Squat
Heels Elevated Heels Elevated
Band Around Knees Supinated Straps
Grip
Bilateral Lower Push – IR Bias

01 02 03 04
Goblet Squat or KB Front Staggered Stance Squat Front Squat Back Squat/SSB Squat
Rack Squat 90 Degree Box 90 Degree Box 90 Degree Box
90 Degree Box Ball Between Knees
Ball Between Knees Optional
Optional Heel Elevation
Unilateral Lower Push – Heel Strike (ER) Bias

01 02 03 04
Front Heel Elevated Front Foot Elevated Front Foot Elevated Jefferson Split Squat
Split Squat Split Squat Split Squat Natural Backward
Contralateral Load Contralateral Load Front Rack Load Hip Shift
No Hip Shift Contralateral Reach Not something I
would load heavy
Unilateral Lower Push – Mid-Stance (IR) Bias

01 02 03 04
Bent-Over Split Squat Banded Split Squat Front Foot Elevated Banded Single Leg
Rack Supported Forward Hip Shift Split Squat Step-Downs
Contralateral Load Contralateral Load Forward Hip Shift Option 1
Optional Rack Support Contralateral Load Options 2-4
Optional Rack Support
Unilateral Lower Push – Late Stance (ER) Bias

01 02 03
Split Squat – Rear Foot Elevated Rear Foot Elevated
Narrow Stance Split Squat Split Squat
Ipsilateral Load Ipsilateral Load Zercher Position
(pushes weight
forward)
Bilateral Lower Pull – IR Bias

01 02 03 04
KB Raised Trap Bar Deadlift Barbell 45 Degree Hip
Deadlift Toes Elevated Conventional Extension
Ball between Optional Deadlift Need to get full
knees Toes Elevated hip extension
Optional
Unilateral Lower Pull – (relative) Heel Strike (ER)
Bias

01 02 03
Lateral Hinge with Staggered Stance Staggered-Stance
Heel Elevation Deadlift Trap Bar Deadlift
Contralateral Load Rear Heel Elevated + Rear Heel
Contralateral Load Elevated
Unilateral Lower Pull – Mid-Stance (IR) Bias

01 02 03 04
Lateral Hinge Kickstand Deadlift Staggered Stance Single Leg RDL
Toes Elevated Contralateral Single Leg Deadlift More orientation
Hip Shift Load Toes Elevated bias
Contralateral Optional Rack
Load Support
Other
Loading
Principles
Unweighing
 Improves ability to
access given range of
motion with less
compensation
Can use:
 TRX
 Bands
 Holding onto rack
Offset
Stance
 Creating bias towards
loading down-side leg
more
 Creating easier turn
into elevated leg
Better ability to access on
elevated side:
 External Rotation
 Sacral Counternutation
Offset
Loading
 Heavier load = bias
 Heavier contralateral
load = better turn into
stance leg
 Grip Matters:
 Pronation: Push out of
that side
 Supination: Turn to that
side
Warm-Ups/Correctives Exercises
#1: 90/90 Side Plank with Bilateral Lower Push: Heels
Upward Reach Elevated Goblet Squat
#2: Hooklying Bridge with Unilateral Lower Push: Front
Low Reach Heel Elevated Zercher
Cable Split Squat
#3: Heels-Elevated Deep Bilateral Lower Pull: Heels Wide ISA Primary
Squat with Tempo Elevated Trap Bar Deadlift
Compensations
Unilateral Lower Pull:
Staggered Stance Deadlift
with Rear Heel Elevation &
Contralateral Load
Warm-Ups/Correctives Exercises
#1: 90/90 Hip Lift with Ball Bilateral Lower Push: Goblet
Hold Squat to 90 Degree Box
#2: Offset Quadruped Unilateral Lower Push: Rack-
Breathing Supported Split Squat with
Contralateral Load
#3: Right Sidelying Left Bilateral Lower Pull: Toe- Narrow ISA Primary
Adductor Pullback Elevated Trap Bar Deadlift
Compensations
Unilateral Lower Pull:
Staggered-Stance Deadlift
with Contralateral Load
(potentially toe elevation)
Warm-Ups/Correctives Exercises
#1: Rolling Arm Bar with Bilateral Lower Push: Heels
Hip Extension Elevated Wide-Stance
Goblet Squat
#2: 90/90 Alternating Unilateral Lower Push: Rack-
Crossover Supported FFE Split Squat
with Contralateral Load + Wide ISA
Hip Shift Secondary
#3: Left Sidelying Knee
Toward Knee
Bilateral Lower Pull: Trap Bar
Deadlift
Compensations

Unilateral Lower Pull:

Staggered-Stance Deadlift
with Contralateral Load
Warm-Ups/Correctives Exercises
#1: Lower Body Rolling Bilateral Lower Push: Heels
Elevated Front Rack Squat
#2: Hooklying Bridge with Unilateral Lower Push: Rack-
High Reach Supported FFE Split Squat
with Contralateral Load Narrow ISA
#3: Right Sidelying Left Bilateral Lower Pull: Toes- Secondary
Adductor Pullback Elevated Trap Bar Deadlift
Compensations
Unilateral Lower Pull:
Kickstand Hinge with
Contralateral Load
Warm-Ups/Correctives Exercises
#1: Lower Body Half- Bilateral Lower Push: Heels
Rolling Elevated Unweighted Squat
to 90 Degree Box
#2: Supine Hemi-Extension Unilateral Lower Push: Rack-
with Rectus Femoris Supported Bent-Over Split
Squat with Contralateral
Load
Narrow ISA Tertiary
#3: 90/90 Hip Lift in Passive Bilateral Lower Pull: Toes-
Compensations
FA IR Elevated KB Deadlift with
Ball Between Knees
Unilateral Lower Pull:
Alternating TRX Hamstring
Curls
Oblique & Flat Turn
Programming
PLAYLIST LINK HERE
Oblique Orientation

 Create bias of pushing from right to left

Examples:
 FFE Split Squat with Ipsilateral Load
 RFE Split Squat with Ipsilateral Load
 Staggered Stance Deadlift with Rear Heel
Elevated & Ipsilateral Load
Flat Turn Orientation

 Pull left first & bias early stance with left-

side activities
Examples:
 FHE Split Squat with Contralateral Load
 Staggered Stance Deadlift with Rear Heel
Elevation & Contralateral Load
 Offset Squat with Left Foot Elevated
Warm-Ups/Correctives Exercises
#1: Short Seated Breathing Bilateral Lower Push: Offset Stance
with Low Reach Goblet Squat to 90 Degree Box
(Left Foot Higher)
#2: Right Sidelying Left Unilateral Lower Push:
Adductor Pullback Left: FHE Split Squat with
Contralateral Load Narrow ISA
Right: FFE Split Squat with Secondary
Ipsilateral Load
Compensations
#3: Left Sidelying Right Bilateral Lower Pull: None –
Glute Max in Left Hip Primary would be Staggered + Flat Turn
Extension Stance Trap Bar Deadlift Orientation
Unilateral Lower Pull:
Left: Kickstand Hinge with
Contralateral Load
Right: Kickstand Hinge with
Ipsilateral Load
Warm-Ups/Correctives Exercises
#1: Supine Hemi- Bilateral Lower Push: Unweighted TRX
Extension with Rectus Squat
Femoris
#2: Left Sidelying Right Unilateral Lower Push:
Propulsion Right: Split Squat with Ipsilateral Load
Left: Split Squat with Contralateral
Load
Wide ISA
#3: Right Sidelying Left Bilateral Lower Pull: None – Primary
Tertiary
Adductor Pullback would be Staggered Stance Trap Bar Compensations
Deadlift
+ Oblique
Unilateral Lower Pull:
Right: Staggered-Stance Deadlift
Orientation
with Rear Heel Elevation & Ipsilateral
Load
Left: Staggered-Stance Deadlift with
Rear Heel Elevation & Contralateral
Load